Optimising My GZCLP-Based 4-Day Split: Feedback Welcome!

[ChasetheCase]

Hey everyone,

I’ve been running a modified version of Cody Lefever’s 4 day GZCLP program, adjusting it to fit a three-day (Monday, Wednesday, Friday) training schedule while aiming to hit each muscle group twice a week. My goal is to maximise hypertrophy and full-body strength since I only have three sessions per week, each lasting up to 90 minutes max. I also try and prioritise progressive overload, and ocassionaly mix up the rep ranges.

How I Structured It:

• Heavy compound lifts form the foundation to get the most efficiency out of my limited training time
• Extra volume for arms, since they’re lagging behind the rest of my body
• Higher rep ranges (hypertrophy-focused) while keeping a progression structure

Where I’m Struggling:

• I expected the compound lifts to be enough for my core, but I’m not feeling the engagement I hoped for. Thinking of adding some dedicated ab work but not sure where to fit it in
• I know my plan is high in volume, so I’m open to trimming things down

Looking for Feedback On:

1. Where I could cut back to make space for abs without sacrificing effectiveness
2. How to better structure the program so I don’t burn out but still get the most from my limited days
3. Any general critique on the approach

Can't afford a personal trainer, so crowd sourcing is my best answer.
Would love to hear from those who’ve tackled similar setups! Appreciate any insights.

Exercise	Workout 1	Workout 2	Workout 3	Workout 4
Squat (BB)	40kg x 5, 70kg x 5, 100kg x 3, 120kg x 8, 120kg x 8, 120kg x 8, 120kg x 10, 100kg x 15	-	20kg x 10, 40kg x 10, 60kg x 3, 80kg x 5, 100kg x 5, 120kg x 2, 100kg x 6	-
Overhead Press (BB)	-	20kg x 9, 30kg x 5, 50kg x 8, 55kg x 8, 55kg x 7, 55kg x 6	-	-
Bench Press (BB)	-	-	40kg x 5, 70kg x 5, 90kg x 3, 120kg x 10, 120kg x 10, 120kg x 10, 120kg x 10	-
Deadlift (BB)	-	-	-	60kg x 6, 80kg x 6, 105kg x 3, 135kg x 5, 145kg x 5, 155kg x 5, 160kg x 4
Incline Bench Press (DB)	12.5kg x 5, 20kg x 5, 25kg x 3, 35kg x 10, 35kg x 10, 35kg x 8, 30kg x 8, 30kg x 8	-		15kg x 5, 20kg x 5, 25kg x 3, 35kg x 8, 35kg x 8, 35kg x 8, 35kg x 10
Romanian Deadlift (BB)	-	55kg x 5, 70kg x 5, 90kg x 3, 110kg x 7, 115kg x 7, 120kg x 7, 120kg x 7	-	-
Lat Pulldown (Cable)	30kg x 12, 35kg x 10, 35kg x 8, 30kg x 10, 30kg x 10	-	35kg x 10, 35kg x 10, 35kg x 10	-
Seated Cable Row (Bar Grip)	-	-	-	35kg x 12, 40kg x 12, 45kg x 10, 45kg x 10
Leg Extension (Machine)	54kg x 12, 61kg x 12, 68kg x 12, 75kg x 12, 82kg x 10	-	-	-
Rear Delt Reverse Fly (Machine)	-	54lbs x 10, 54lbs x 10, 61lbs x 9, 61lbs x 9	-	-
Triceps Dip	BW x 10, BW x 10, BW x 10, BW x 9	-	BW x 10, BW x 10, BW x 10, BW x 9	-
Lateral Raise (DB)	-	-	-	10kg x 10, 10kg x 10, 10kg x 10, 12.5kg x 10
Lying Leg Curl (Machine)	-	46kg x 12, 46kg x 12, 53kg x 11, 53kg x 10	-	-
Lying Row	-	54kg x 10 reps, 54kg x 10 reps, 54kg x 10 reps, 54kg x 10 reps	-	-
Standing Calf Raise (DB)	-	-	25kg x 20, 25kg x 19, 25kg x 17, 25kg x 17, 25kg x 18	-
Seated Incline Curl (DB)	-	-	-	12.5kg x 12, 12.5kg x 12, 12.5kg x 12, 12.5kg x 10
Bicep Curl (BB)	35kg x 12, 35kg x 12, 35kg x 12, 35kg x 12, 35kg x 12	35kg x 12, 35kg x 12, 35kg x 12, 35kg x 12, 35kg x 12	35kg x 12, 35kg x 12, 35kg x 12, 35kg x 12, 35kg x 12	-

Sorry for the formatting, not sure on the easiest approach to make the whole table visible.

 

[ChasetheCase]

Still a bit stuck with this one, if anyone has any ideas or feedback?

 

[Skays]

Still a bit stuck with this one, if anyone has any ideas or feedback?

I really like this idea. I did something similar before, but I couldn't find my notes on my phone to paste it here. This approach of mixing things up is actually a great way to shock the body.

 

[sillychilli]

First off, your volume is up there. Nothing wrong with training hard, but more isn’t always better. You’ve got like 5 sets of curls on every session, which is fine if arms are a focus, but it’s chewing up real estate you could give to your core or even recovery. Swap out 1 to 2 of those sets and drop in 2 to 3 solid ab exercises per week. Hanging leg raises, cable crunches, weighted planks. You need to treat your core like any other muscle group.

The arm volume... You might get more bang for your buck focusing on heavier compounds and just one or two quality arm finishers per session. You’re doing way too many sets of curls a week.

As for burnout, with your structure, I’d rotate intensities. Make one day your heavy work, one moderate and one higher rep/pumpy. That’ll manage fatigue better and keep you pushing without frying your CNS. Right now all three days look like you’re going balls to the wall.

Last thing... push some of your lower back/core loading (like RDLs and deads) to different days if possible. Deadlifts on day 4 after all that other work? Recipe for burnout if you’re not dialed in recovery wise.

 

[ChasetheCase]

@sillychilli thanks for the response, some great points to digest, I will respond a bit later as don't have time right now for a throrough response. Cheer